Spicy food can help metabolism, enhancing feelings of fullness and weight control
Chili peppers might do more than set your mouth on fire—they could also improve your health. According to recent research, moderate consumption of spicy food may support metabolism, reduce inflammation, and promote heart health.
“Spicy food can help metabolism, enhancing feelings of fullness and weight control,” says Dr. Long Nguyen, assistant professor of medicine at Harvard Medical School.
A 2020 review linked regular chili pepper intake with a 25% lower risk of premature death, heart disease, and diabetes. Capsaicin, the heat-inducing compound in peppers, appears to activate TRPV1 receptors in nerve cells. These receptors may help burn fat, control blood sugar, and reduce inflammation, says cardiologist Dr. Bo Xu, senior author of the review.
Spicy food may also promote a healthier gut. “Spicy foods appear to increase the microbiome’s diversity,” Nguyen says, supporting digestion and immunity. Other findings show that spicier peppers contain more antioxidants and phenols.
Still, moderation is key. “High consumption can really worsen symptoms of acid reflux and irritable bowel syndrome,” warns Nguyen. Experts advise easing into spice and balancing heat with flavor and healthy fats.
Chopped fresh peppers offer more benefits than dried ones, and lightly cooking or roasting them can retain key nutrients. “Spice can be muted with several dairy products,” Nguyen adds, while foods like guacamole or kefir enhance gut benefits.
Ultimately, spicy foods shine when part of a balanced diet. “Spicy food can fit perfectly into an otherwise healthy diet,” says clinical dietitian Emma Laing.